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A Meditation For A Calm Heart in Trying Times

by Mayuri Gonzalez

We live in a complex world. It can often feel like things are coming at us from all directions and it’s easy to spiral into reactivity, anxiety, stress, or even depression or hopelessness.

November has been a challenging month, filled with this complexity as we’ve faced the midterm elections in the United States. I am struggling, like many, to reconcile the actions, words and choices of our political leaders. I am digging deep into my soul and asking myself what democracy is, and why it matters.

We must consider what it means to us personally, existentially, to consider that all people are created equal. What are we willing to DO to STAND for this equality in a world that is jeopardizing the safety and humanity of so many. What role are we each to play? What power do we have in a world where we can feel powerless at times?

There are glimmers of hope of a new beginning taking seed. There are moments that I can feel it in my bones. I refuse to accept this world. It must change! But there is the deep knowing that this is going to take time, perseverance, radical love and fierce action to birth a new America. It is not a quick shift.

I am really inspired by this quote from Marianne Williamson. She says,

“We are living in troubled times, made this way by the sleep of our forgetfulness. But this is not the time to fall more deeply asleep. This is a time to awaken, to be active, and to be glad. There is a promise that was bequeathed to us, which is ours to hold and then pass on to our children. It is a sacred promise. We are part of the American river of destiny, running through time and carrying with it the extraordinary gift of one great idea: that there can be a land where all are free to be and to become their essential selves.”

— Marianne Williamson from HEALING THE SOUL OF AMERICA.

As a nation, we’ve been sleepwalking for a long time. Some of us have treated civil rights as a history lesson, something from the past that is over and done. It doesn’t impact us directly, so we don’t see it at all. Or we see things that we can’t handle in our heart or reconcile in our mind, so we go back to sleep and distract our self so we can forget. We have become complacent and forgetful that it is our duty to love one another and demand that those that lead us respect and protect ALL, and not some.

We cannot heal our country and stand for something higher if we are asleep and distracted. It takes a willingness to see and feel the pain and brokenness…..and the potential for greatness together.

Marianne also says, "first we need to purify our hearts; then and only then will we have the power to save our country.”

This resonates deeply for me. I have been practicing this Kundalini Meditation to help calm and strengthen my heart to fortify me so I may be of service rebuilding our world. I wanted to share it with you all.

It can be helpful to relieve yourself of anxiety, open your heart, and bring clarity to your relationships. This meditation brings great stillness to the heart center. It can give you space to to tap into your own heart to help self-soothe and restore yourself before engaging with the world or those you’re in relationship with.


My favorite music for this meditation is ”Ek Ong Kar” from one of my Kundalini meditation teachers Krishna Kaur. Even just chanting this mantra can really bring me right into my heart. The translation of this mantra is as follows:

“Ek Ong Kar Sat Nam Siri Wahe Guru” (download the track)

The Creator and Creation are One. This is my true name, who I am.

This experience is beyond all words and brings indescribable bliss.


Sit in a comfortable posture with a straight spine.


Place your left hand on the center of your chest at heart level. The palm is flat against your chest and your fingers are horizontal and pointing to the right. The right hand is in Gyan Mudra with the pad of the index finger touching the pad of the thumb. The other fingers of the right hand are straight. Raise your right hand to your right side as if giving a pledge. Your palm faces forward. Your elbow is relaxed by your side.


Either close your eyes and focus at the third eye point or look straight ahead with your eyes half open.


Concentrate on the flow of breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils. Then hold your breath in by suspending your chest. Retain your breath as long as possible. Exhale through the nose smoothly, gradually and completely. When your breath is totally out, lock the breath out for as long as possible. Continue this breath cycle.


3-5 minutes. If you have more time, try it for three periods of 3 minutes each, with one minute rest between them, for a total of 11 minutes.


Inhale and exhale strongly three times.


The entire posture induces a feeling of calmness. The left hand is for receiving, placed at the natural home of the prana, the heart centre. Create a deep stillness at that point. The right hand is for giving, for projecting, for throwing you into peaceful action. It is placed in a receptive, relaxed mudra and put in the position of peace. Emotionally, this meditation adds clear perception to your relationships with yourself and others. If you are upset at work or in a personal relationship, sit in this meditation for 3 to 5 minutes before deciding how to act. Then act with your full heart.


You can also practice along with this lovely recorded practice:

QUESTION: What are your experiences with this meditation? How can a calm heart help you to show up and be of service at this moment on our planet?

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